Physical Activity Attenuates the Association between Sedentary Behaviour and Risk of Death

On November 26, in a new study published in the British Journal of Sports Medicine, a subsidiary of the British Medical Journal (BMJ), a meta-analysis of 9 studies by 40 scientists from institutions such as Harvard University T.H Chan School of Public Health in USA, Rollinska School of Medicine in Sweden and Norwegian Academy of Sports Sciences showed that 30 to 40 minutes of moderate to high-intensity physical activity a day can offset the side effects of 10 hours of sedentary behaviour for the body to reduce all-cause mortality (death caused by various causes). Carrying out some frequent activities, such as cycling, walking, etc., can reduce your risk of premature death to the same level as an individual who is not very sedentary. This connection can be seen in the data accumulated by thousands of people.

On the same day, the World Health Organization released Guidelines on Physical Activity and Sedentary Behaviour (2020 edition), emphasizing that everyone, regardless of age and ability, can engage in physical activity, and that every type of activity is beneficial to health. People tend to increase in sedentary behaviour at a time when many of them have to work at home due to COVID-19, which causes them to stay indoors for a long time. But we can still protect our health and offset the harmful effects of lack of exercise. The guideline emphasizes that people of all ages and abilities can engage in physical activity. Every type of exercise is important. All sports are valuable. No matter how much exercise is, it is better than nothing.

Two of the six key messages in the guideline are recommendations for sedentary behavior.

5 Too much sedentary behaviour can be unhealthy. It can increase the risk of heart disease, cancer, and type-2 diabetes. Limiting sedentary time and being physically active is good for health.

6 Everyone can benefit from increasing physical activity and reducing sedentary behaviour, including pregnant and postpartum women and people living with chronic conditions or disability.

11月26日,发表在《英国医学杂志(BMJ)》子刊《British Journal of Sports Medicine(英国运动医学杂志)》上的一项新研究中,由美国哈佛大学T.H Chan公共卫生学院、瑞典卡罗林斯卡医学院和挪威体育科学学院等机构的40名科学家对9项研究的荟萃分析表明,每天30到40分钟的中到高强度体育活动,可以抵消掉10小时久坐给身体带来的负面影响,以降低全因死亡率(各种原因导致的死亡)。进行一些频繁的活动,如骑自行车、健步走等,可以将你早逝的风险降低到与不怎么久坐的个体一样。这种联系可以从成千上万人积累的数据中看到。





You can refer to the following pages and files for detailed information:

1. WHO guidelines on physical activity and sedentary behaviour: at a glance


File (in English) :电子书备份/博客文档/WHO guidelines on physical activity and sedentary behaviour at a glance.pdf

File (in Chinese):电子书备份/博客文档/世卫组织关于身体活动和久坐行为的指南(简述).pdf

2. WHO guidelines on physical activity and sedentary behavior


File:电子书备份/博客文档/WHO guidelines on physical activity and sedentary behavior.pdf

3. WHO Guidelines on physical activity and sedentary behaviour: web annex evidence profiles


File:电子书备份/博客文档/WHO Guidelines on physical activity and sedentary behaviour web annex.pdf

4. Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals


File:电子书备份/博客文档/Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality.pdf


1. 对于身体活动而言,一分耕耘一分收获!世卫发布2020版身体活动和久坐行为指南

2. Every move counts towards better health – says WHO

3. BMJ子刊:多少运动量,可以抵消掉10小时久坐带来的健康危害